Worksheet #1: Keep Snacks With Protein On Hand

Now that you know WHY you want to eat protein with every meal, let’s figure out HOW to do it!

1. Determine what a nutritious snack is that contains protein, and that you like to eat.

Examples:

  • Clean and cut up celery with peanuts-only peanut butter
  • An apple with sliced low-fat cheese
  • Baby-Bel low-fat cheese
  • 1/4 cup servings of nuts put in snack size ziplock baggies
  • Protein shake or protein snack bar (be very picky when buying these)
  • Low fat cottage cheese
  • Plain yogurt with honey or molasses or cut up fruit
  • Roasted chicken breast chunks with lettuce leaves
  • Black beans (out of the can and drained) and maybe with a ripe avocado or salsa (eat with a fork, not tortilla chips)
  • Cucumber and carrot slices with hummus
  • Lentil or vegetable soup

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2. Some foods are easy to have on hand, like in your car, your purse, a desk drawer at work, or ready-to-eat in your pantry or refrigerator.
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3. Obtain these foods and put them where they will be the first thing you see when you’re looking for a snack or meal.  Where are you going to put them?  What is your strategy for having nutritious meals and snacks on hand?

Examples:

  • Grocery shop at Trader Joe’s every week on my way home and pick up those nuts and the yogurt that I like.
  • Buy snack size ziplock bags, fill them with 1/4 cup almonds and 2-3 dried apricots, put some in my desk drawer, some in my car, and the rest on the eye-level shelf of the cupboard in front of everything else.
  • Buy two pounds of carrots on Sunday and wash and slice them, then make a quick batch of hummus.  Put these on the eye-level shelf in the ‘fridge.

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Tip: I keep a jar of unsalted dry roasted peanuts in my car so that if I am hungry while I’m out and about I’ll have a nutritious snack on hand, but I don’t love the unsalted peanuts enough to munch on them otherwise.  They are tasty enough for me to eat them, but not too tasty.


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